Daily WOD

Rocky IV

New Ulm CrossFit – WOD

Warm-up

3 Rounds

:30 Bike

5 SLD + 5 Srict Press

8 Scap Shrugs + 4 Kip to swing

25 Singles

Mobility

Ankle — Pigeon

OH Squat on wall

Metcon

5 Minute Echo Bike (Calories)

Max Calorie Echo Bike in 5:00
Target Calories: This is completely relative to your aerobic engine and ability on the bike! A “gold standard” would be 100+/80+ calories for Men/Women respectively.

STIMULUS and GOALS

How to Pace: PAIN CAVE. Come out with a sustainable pace but the last portion of the workout should move into a VERY uncomfortable unsustainable pace. Make it hurt!

How it should feel: PAIN!!!

Weightlifting

Power Clean and Jerk (Build to a heavy Single over 5 sets OT :90)

Metcon

Metcon (4 Rounds for reps)

AMRAP 2 Minutes

10 Strict Pull-Ups — RX+ is Chest to bar

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Snatches 95/65

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Chest to bar — RX+ is Bar Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks 95/65

Max Burpee Over Bar
How to Pace: SPRINT. Two minutes is going to go fast! Go out hard and strong from the beginning.

How it should Feel: GASSY & GRIPPY! Expect a grip and lung burn on this one!

WORKOUT STRATEGY & FLOW

Double unders: aim for unbroken and quick double unders to finish the sets.

Burpee over bar: these should be a hard and consistent pace; push yourself!

Rig movements: Be quick here, get to the other move asap!

*Power snatch & power clean and jerk: aim for close to unbroken sets here. Focus on using the legs and relaxing the grip overhead.